Published: Wednesday, January 30, 2013 at 10:35 a.m.

Last Modified: Wednesday, January 30, 2013 at 10:35 a.m.

Making a New Year's resolution to lose weight or get back in shape is all well and good.

But what if you just can't find the time to achieve your goals?

That was the problem for one Hendersonville couple.

Branton and Jessica Burleson wanted to get back into a workout routine, but with four children — all younger than 6 — the questions were: When? and How?

"We were so busy chasing kids around," said Branton, who, when he isn't at home, works as the pastor of Christ Covenant Community Church. "We realized there were other things in our lives that we weren't getting done that we needed to get done."

When the new year rolled around, they found a solution.

Here's what they decided:

Every Monday, Wednesday and Friday, around 3 p.m., Branton's mother comes over to their house to watch the children. During this time, the couple escape and head out to the gym together, where they work out different body parts each day using a combination of free weights and machines.

They started this routine in early January and have stayed consistent.

"It's good for us mentally and physically," Branton said. "We feel great, and my wife and I get to spend some quality time together as well."

There are several ways to fight the ticking clock and make time for a good workout. Not having enough time should no longer be an excuse.

The key: "Find things that you can do for yourself that fit your time frame," said Bob Brown, manager of the heart wellness program at Spartanburg (S.C.) Regional Healthcare System. "How many minutes will you commit to doing something? Once you figure out how much time you're going to have, find something you like to do. Some people like walking. Some people like getting their sweat on. Set realistic goals for yourself."

If you want to find time to go to the gym, you can do like the Burlesons and turn to others for help.

For those who might not even have time to make it to the gym regularly, fitness experts say more and more people are turning their home into a workout space.

"A lot of people are getting their own workout in at home with body-weight exercises, YouTube videos, P90X, Insanity, etc," said B.J. Little, personal trainer with the Spartanburg Athletic Club.

And many of these workouts don't require much time.

Little says body-weight exercises are growing in popularity and have become one of the biggest fitness trends for 2013.

Body-weight exercises consist of pull-ups, push-ups, power squats — "It's basically a throwback," Little said. "They require very little equipment and they are very effective. When you do a push-up, you're building your chest, your triceps, your shoulders. It's a full-body workout."

"If you do one set in the morning, you can also do it at night and that will give you a good number of push-ups to get you started. Jumping jacks would be good to add in, too. If you have a jump rope, you can use that," Little said.

10-minute workout routines

Blake Scribner, wellness director of the Middle Tyger YMCA in Spartanburg, suggests setting a timer to 10 minutes and doing sets of 5 push-ups, 10 air squats and 15 sit-ups.

Brown says not everyone can do push-ups or sit-ups; the main thing is to do what you can. "It's the little changes that make a difference," he said. "If you work downtown, walk to a restaurant. Go to the mall and walk around."

Park farther away when you go out to eat or go shopping, he added. "It doesn't hurt you to walk an extra few yards."

If you have a lot of children and just can't seem to get away, Scribner suggests walking around the neighborhood with the kids or going to the mountains for hiking trips. "You can exercise with the kids," he said. "And you will pass those healthy living principles on to your children."

Work out while you work

If you feel like all you do is work, then bring a workout to your job.

No, you don't need to haul exercise equipment up your office stairs or show up dressed in gym shorts, but there's plenty of exercises you can do at your desk or around the office that are easy and won't look ridiculous.

"If you have a desk job, for about five to seven minutes, do some exercises right at your desk," Brown said. "Even just tapping your foot while sitting is good."

If you're seated behind your desk and other employees can't see your legs, Brown and Scribner both suggest doing quad sets — extending your legs out in front, curling them in, and then stretching them back out.

Past studies have indicated sitting for long periods increases the risk of diabetes, heart disease and even death.

According to a study by Medical Billing and Coding, sitting more than six hours per day makes you 40 percent likelier to die within 15 years than someone who sits less than three hours.

"Get up and walk around the office," Brown said. "I'll never knock what someone does to be physically active. Find something you love to do, no matter how silly it is. If you're staying active, that's all that matters."

<p>Making a New Year's resolution to lose weight or get back in shape is all well and good.</p><p>But what if you just can't find the time to achieve your goals?</p><p>That was the problem for one Hendersonville couple.</p><p>Branton and Jessica Burleson wanted to get back into a workout routine, but with four children — all younger than 6 — the questions were: When? and How?</p><p>"We were so busy chasing kids around," said Branton, who, when he isn't at home, works as the pastor of Christ Covenant Community Church. "We realized there were other things in our lives that we weren't getting done that we needed to get done."</p><p>When the new year rolled around, they found a solution.</p><p>Here's what they decided:</p><p>Every Monday, Wednesday and Friday, around 3 p.m., Branton's mother comes over to their house to watch the children. During this time, the couple escape and head out to the gym together, where they work out different body parts each day using a combination of free weights and machines.</p><p>They started this routine in early January and have stayed consistent. </p><p>"It's good for us mentally and physically," Branton said. "We feel great, and my wife and I get to spend some quality time together as well."</p><p>There are several ways to fight the ticking clock and make time for a good workout. Not having enough time should no longer be an excuse.</p><p>The key: "Find things that you can do for yourself that fit your time frame," said Bob Brown, manager of the heart wellness program at Spartanburg (S.C.) Regional Healthcare System. "How many minutes will you commit to doing something? Once you figure out how much time you're going to have, find something you like to do. Some people like walking. Some people like getting their sweat on. Set realistic goals for yourself."</p><p>If you want to find time to go to the gym, you can do like the Burlesons and turn to others for help.</p><p>For those who might not even have time to make it to the gym regularly, fitness experts say more and more people are turning their home into a workout space. </p><p>"A lot of people are getting their own workout in at home with body-weight exercises, YouTube videos, P90X, Insanity, etc," said B.J. Little, personal trainer with the Spartanburg Athletic Club. </p><p>And many of these workouts don't require much time.</p><p>Little says body-weight exercises are growing in popularity and have become one of the biggest fitness trends for 2013.</p><p>Body-weight exercises consist of pull-ups, push-ups, power squats — "It's basically a throwback," Little said. "They require very little equipment and they are very effective. When you do a push-up, you're building your chest, your triceps, your shoulders. It's a full-body workout."</p><p>Try these functional workout routines that utilize body-weight exercises:</p><p>15 push-ups, 3 times a day </p><p>"If you do one set in the morning, you can also do it at night and that will give you a good number of push-ups to get you started. Jumping jacks would be good to add in, too. If you have a jump rope, you can use that," Little said.</p><p>10-minute workout routines</p><p>Blake Scribner, wellness director of the Middle Tyger YMCA in Spartanburg, suggests setting a timer to 10 minutes and doing sets of 5 push-ups, 10 air squats and 15 sit-ups.</p><p>Brown says not everyone can do push-ups or sit-ups; the main thing is to do what you can. "It's the little changes that make a difference," he said. "If you work downtown, walk to a restaurant. Go to the mall and walk around."</p><p>Park farther away when you go out to eat or go shopping, he added. "It doesn't hurt you to walk an extra few yards."</p><p>If you have a lot of children and just can't seem to get away, Scribner suggests walking around the neighborhood with the kids or going to the mountains for hiking trips. "You can exercise with the kids," he said. "And you will pass those healthy living principles on to your children."</p><p>Work out while you work</p><p>If you feel like all you do is work, then bring a workout to your job.</p><p>No, you don't need to haul exercise equipment up your office stairs or show up dressed in gym shorts, but there's plenty of exercises you can do at your desk or around the office that are easy and won't look ridiculous.</p><p>"If you have a desk job, for about five to seven minutes, do some exercises right at your desk," Brown said. "Even just tapping your foot while sitting is good."</p><p>If you're seated behind your desk and other employees can't see your legs, Brown and Scribner both suggest doing quad sets — extending your legs out in front, curling them in, and then stretching them back out.</p><p>Past studies have indicated sitting for long periods increases the risk of diabetes, heart disease and even death.</p><p>According to a study by Medical Billing and Coding, sitting more than six hours per day makes you 40 percent likelier to die within 15 years than someone who sits less than three hours.</p><p>"Get up and walk around the office," Brown said. "I'll never knock what someone does to be physically active. Find something you love to do, no matter how silly it is. If you're staying active, that's all that matters."</p>